Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Derek! Here’s your CUSTOM TRAINING PROGRAM. All you have to do is give commitment and a wee bit ‘o courage. Talk with your coach and the community to keep moving forward and making tremendous progress. Just give us ~30 MINUTES 3-5 days a week to skyrocket your results! Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Form is more important than reps! You might not hit all reps or even do all rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin holding the cable. You will then grab and pull the cable up across your body with both hands each direction. You will then set up the machine to complete the same angle, but pull down across your body
Goal: 15 reps per side per direction
**NO VIDEO ON THIS, BUT WE CAN SNIP YOU DOING IT AT A LATER TIME**
Description: Follow this video to work on your lat length to support future flag work
Goal: 20 second holds per rep x3 reps per side
Description: This move starts with both of your palms face up holding onto a resistance band. The closer your hands are together, the more resistance the band will provide.
1. Set your shoulder blades back and down. Hold this contraction throughout the exercise.
2. Externally rotate your shoulders to pull your hands apart from each other.
Goal: 20 reps.
Description: This moves starts by you placing your resistance band under your leg as you sit. You will then lift your elbow away from your body at about 45 degrees from your side. From there you will rotate your hand back and forth working on controlling your shoulders throughout.
** Set your shoulder blades back and down. Hold this contraction throughout the exercise.
Goal: 20 reps.
Description: This move begins with your back to the wall. Place your hands against the wall with your fingers pointed towards the floor. Take 1-2 steps away from the wall into a “reverse plank” type position. Bend your elbows as much as your shoulders will allow.
Goal: 10 reps.
Extra Notes: No popping allowed; please text me if you feel it.
Description: Use your core to hold your knees up to your chest. Push through your arms to lift your hips up off the floor.
Goal: 4 rounds of 5 reps with 5 second holds
Description: Start in a piked position. You will then rotate your body to attain a table position being sure to hold hips up through good glute contraction. You will then lift 1 leg and opposite arm. You will then reach for the lifted leg with the lifted arm rotating to the side of the lifted leg.
Goal: 3 rounds of 5 reps each direction.
Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.
Goal: 3 rounds of 3 reps.
Description: Start on the ground with hands against the wall (or solid surface.) You will then push up into the bridge position as much as possible working to push your forearms against the wall to work on opening your shoulders. Push down through your heels to help engage your core to lessen back discomfort.
Goal: 3 rounds of 5 reps.
Description: This move starts by laying under your bench so that your feet can be positioned on the underside as your back is flat on the ground. You will hold that position for 30 seconds before moving onto the next position (a front split). Hold for 30 seconds then switch to the other split.
Goal: 2 reps with of 30 second holds per position
Description: This stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Use your elbows/hands to push your knees down towards the floor.
Goals: 15 second holds x 5 reps.
DIRECTIONS: Follow this video for a great spine warm-up for your day
Description: Lie on your back with your feet on the wall. Push your lower back into the floor as you crunch your upper body up. The goal is to touch your hands to the wall without using momentum.
Goal: 3 round of 10 reps.
Description: Lay on your side with the yoga ball between your legs. Squeeze your legs together as you lift the ball up off the floor.
Goal: 3 rounds of 10 reps per side.
Description: This move starts with your feet on your bench in a plank position. You will then bend your knee to bring that knee to the same side elbow as you transition your weight forward allowing your elbow to bend and your whole body to shift forward.
**PUSH UP TOWARDS CEILING WHEN RETURNING TO START**
Goal: 3 Rounds, 10 reps per side per round.
Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.
Goal: 3 rounds of 5 reps per leg.
Description: start with hands in a handstand position with top hand thumb facing down and bottom hand thumb facing down. Lift top leg in the air as high as possible and hold x 15 seconds. Repeat on other side.
Goal: 3 rounds of 2 reps x 15 seconds each side.
Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.
Goal: 3 reps each arm with 15 sec holds
Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.
Goal: 15 second holds 4 reps per side
Description: Hold onto a door frame in front of you. Perform a curtsey lung as the video shows. Focus on keeping your pelvis pointed forward.
Goal: 3 rounds of 8 reps each leg.
Description: This move begins with lifting yourself into a pull-up position TO YOUR CHEST by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.
Goal: 3 rounds of 5 negatives with at least 5 second lowering
Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same. Once you have mastered that, elevate your feet on a stable surface as the video shows.
Goal: 3 rounds of 10 push ups.
Description: hold the V-stand compression with legs against the wall. Lift one leg off the wall at a time being sure to hold your hips up off the ground throughout.
Goal: 3 rounds of 10 reps each leg